Monday 6/2: planned 6 miles; actual 6.10 miles in 1:08:20, for an average pace of 11:12. Since it had been a few weeks since I put together a good run where I felt like I had good pace and endurance, I decided to try something a little different with tonight's run. I did a 1:9 walk/run that I had read about a fellow blogger using. Since I typically start with a walk to warm up, I walked the first .1 of each mile and then ran the remaining .9. It worked well, and this was a great run to start off a week that I was really focused on building consistency and confidence.
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:08:19.6 | 6.10 | 11:12 |
| 1 | 11:40.3 | 1.00 | 11:40 |
| 2 | 10:43.3 | 1.00 | 10:43 |
| 3 | 10:55.1 | 1.00 | 10:55 |
| 4 | 11:15.9 | 1.00 | 11:16 |
| 5 | 11:10.1 | 1.00 | 11:10 |
| 6 | 11:31.6 | 1.00 | 11:32 |
| 7 | 1:03.3 | 0.10 | 10:27 |
**I can't figure out what I am doing wrong when I try to copy/paste my splits from Garmin Connect. I cannot get it to copy as a nice table like it shows, and when I try to fix it here it just messes with the formatting. Better than nothing, I guess. If you have helpful hints, I will take them!**
Tuesday 6/3: planned 3 miles, Interval Conditioning; actual Interval Conditioning (kettle bells). This class was different from others in that someone had a birthday; he turned 51 and to celebrate we had a variety of exercises that we did .... what else ... 51 reps. We did several sets of 51 jumping jacks, 51 crunches, 51 swings, 51 squats - and that is all I can remember. We did some additional exercises of course; she continued to have us work on racks and presses with our heaviest kettle bells. Super stoked that I can do them with my 20lb kettle bell! A month ago, I wouldn't have even tried a press with a 20lb anything!
Wednesday 6/4: planned 8 miles, but this was also a run that I doubted planning after I looked at what I wanted to do the rest of the week. I ended up taking it as a rest day to gear up for my long run the next morning.
Thursday 6/5: planned 20 miles that I needed to make up from the previous weekend. Ended with 18.01 miles in a time of 3:58:46 - or a 13:16 average. Needless to say, I was not thrilled with how this run ended, but let's start at the beginning. I decided I was going to try to follow the same 1/9 walk to run ratio that I had done on Monday. The first two miles went off exactly as planned - coming in at the exact splits I would like to - or had been hoping to be able to - come in at on race day. From miles 3-10, the paces got a little slower, but I still felt like the strategy was working. Everything was still fairly consistent and I was feeling strong. Even when mile 10 ended up being into the wind, I was feeling good about reaching my goal of putting together a respectable 20 mile run. 11 and 12 continued to be into the wind. I ran out of water and 12.25 miles. This made miles 13 -15 that much more interesting. Things were starting to feel hard, and I had a hard time staying positive. I tried different techniques to try to keep my mind off the frustration - I pushed through these miles with slow, but consistent paces - but ultimately fell apart anyway. I got to mile 15 about the same time I got to the next water fountain - and I made the mistake of over drinking. I also just sat at the water fountain for probably 10 minutes trying to regain energy and let the water settle. Clearly, this made it extremely difficult to start going again. I tried throughout miles 16 and 17, but the paces do the talking for themselves. I did a walk/run through these miles, and by mile 18 - it was all walk. I kept my Garmin going just because I wanted to know the final distance. I thought I ran exactly what I had drew up on mapmyrun.com, but thought that had come out to 20. So - I didn't even hit my mileage. I really don't know if it was just the distance, the mentality, if I wasn't fueled enough that morning, poor mid-run fueling, if it just got too hot (I started about an hour later than I had hoped to), or something else. When I got home, I sat down to take my shoes off and fell asleep sitting there (on a footstool right inside our door!) After 45 minutes, I woke up, showered - and then had a terrible headache for much of the evening. Dehydration and lack of refueling properly after the run? Those are my guesses. I might try to write a separate post on fueling during a run - because I feel like I have a lot to say .... and ask.
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 3:58:46.2 | 18.01 | 13:16 |
| 1 | 11:29.1 | 1.00 | 11:29 |
| 2 | 11:32.4 | 1.00 | 11:32 |
| 3 | 12:20.1 | 1.00 | 12:20 |
| 4 | 11:40.8 | 1.00 | 11:41 |
| 5 | 11:49.3 | 1.00 | 11:50 |
| 6 | 11:39.4 | 1.00 | 11:39 |
| 7 | 12:53.5 | 1.00 | 12:53 |
| 8 | 11:38.4 | 1.00 | 11:39 |
| 9 | 11:43.0 | 1.00 | 11:43 |
| 10 | 12:37.5 | 1.00 | 12:38 |
| 11 | 11:55.9 | 1.00 | 11:56 |
| 12 | 13:09.6 | 1.00 | 13:10 |
| 13 | 13:34.6 | 1.00 | 13:35 |
| 14 | 13:43.2 | 1.00 | 13:44 |
| 15 | 14:14.6 | 1.00 | 14:15 |
| 16 | 17:35.0 | 1.00 | 17:35 |
| 17 | 16:01.4 | 1.00 | 16:01 |
| 18 | 19:01.8 | 1.00 | 19:02 |
| 19 | :06.5 | 0.01 | 19:47 |
Friday 6/6: Rest - planned and actual as Ava and I drove to WI!
Saturday 6/7: 3.1 miles - Diploma Dash in my hometown - According to my Garmin, I finished it in 30:09 - but I will post a separate race report!
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 30:09.5 | 3.12 | 9:40 |
| 1 | 8:54.2 | 1.00 | 8:54 |
| 2 | 10:04.7 | 1.00 | 10:05 |
| 3 | 10:18.9 | 1.00 | 10:19 |
| 4 | :51.7 | 0.12 | 7:17 |
Sunday 6/8: thought about doing 10 miles - or some sort of long run; but ended up just taking it as a rest day. We had a birthday party with my family for Ava! All in all, it was a good day.
Monday 6/9: Part of Sunday's rest decision was that my sister and I decided when I got home on Friday that we would do a long run today. I knew it wasn't following the training plan, but I haven't really been on schedule anyway, and I did want to try another 20 mile run. The 1:9 ratio didn't exactly work the last time, so I decided instead to just try to maintain at a 12 min pace. After the first 6 weeks of training this cycle, I truly believed that 11:27 or faster was possible, but I am slowly allowing myself to let go of that. A 12 min average still has me finishing around 5:15, and I would be good with that. The first five miles of this run, came in right at the one hour mark - there was a little bit of variation, but it went well. The second five felt good. So good - that when I caught myself running between 11:20 and 11:30 - I didn't make myself slow down. Mile 8 was notably slower, but that is when I (my sister was along for the run but just let me do my own pacing!) slowed down to take a couple of Gatorade chews. We hit up a Taco Bell to refill our water bottles and got back on the trail at 9.8 miles. I do a really good job of not drinking too much water the first half of these run - especially when I know where the water fountains are, but after mile 10, I get really thirsty! My Gatorade chews also make me more thirsty. Going back the way we came was tough. There wasn't a water fountain until after 17 or 18 miles! I felt really good through mile 15 - even through it got pretty hilly. I started walking up the hills - and knew that slowed me down some - but it also got harder and harder to keep moving back into a run! It was around 16 and 17, I wanted to be done with running. Finally we got to the water fountain - and like an idiot, I drank and entire water bottle. It was hard to get going and not feel like I was going to puke after that! You can see - we did a walk-run (more walking) back into the trail head. We didn't quite it 20 miles; and that was because we turned around at Taco Bell rather than turning around when we hit 10. Overall, it was better than my solo long run on Thursday. I still question how I am going to get through miles 20-26.2 when I seem to hit my wall around mile 16. With that, my long runs are officially done for this training cycle. Whatever I change up between now and race day, will be untested in a run!
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 4:04:11.1 | 19.35 | 12:37 |
| 1 | 12:28.1 | 1.00 | 12:28 |
| 2 | 11:50.6 | 1.00 | 11:51 |
| 3 | 12:04.5 | 1.00 | 12:05 |
| 4 | 11:38.3 | 1.00 | 11:39 |
| 5 | 12:20.8 | 1.00 | 12:20 |
| 6 | 11:38.1 | 1.00 | 11:38 |
| 7 | 11:39.3 | 1.00 | 11:39 |
| 8 | 12:13.6 | 1.00 | 12:14 |
| 9 | 11:24.6 | 1.00 | 11:25 |
| 10 | 12:06.4 | 1.00 | 12:06 |
| 11 | 12:07.1 | 1.00 | 12:07 |
| 12 | 12:12.2 | 1.00 | 12:13 |
| 13 | 11:55.6 | 1.00 | 11:56 |
| 14 | 12:55.7 | 1.00 | 12:56 |
| 15 | 12:38.4 | 1.00 | 12:39 |
| 16 | 14:13.5 | 1.00 | 14:14 |
| 17 | 13:26.3 | 1.00 | 13:27 |
| 18 | 13:30.0 | 1.00 | 13:30 |
| 19 | 16:23.7 | 1.00 | 16:23 |
| 20 | 5:24.3 | 0.35 | 15:39 |
Tuesday 6/10: Rest after Monday's long run.
Wednesday 6/11: Although I hoped to get home and be able to do a short run, it was 6:00 before Ava and I pulled back into town. So a traveling day and rest day it was.
-----
Over the week and a half, my total training times were:
4 runs for 46.58 miles in 9:41:25 (obviously padded by two long runs!)
1 Interval Conditioning class for 40 minutes
Total Training Time: 10:21:25
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Off to finish the week with a few more workouts!
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